Comparing Nutrients in 14 ounces Dried Leeks VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Dried Leeks	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	44% 1274kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	171% 2.74g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	0.07% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	25% 32.5g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	109% 41.3g	44% 16.7g	38g per day for Men 19-50 years
Protein	108% 60.3g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.18mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.04mg	55.6% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	363% 1453μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	520% 468mg	428% 385mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	143% 1429mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	377% 30mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	152% 639mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	455% 10.5mg	41.6% 0.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1373mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	280% 9525mg	53.3% 1814mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.5% 351g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Leeks vs Boiled Drumstick Pods:

• Freeze-dried Leeks have 3.5 times more Vitamin A, 17.4 times more Vitamin B1, 5.9 times more Vitamin B2, 5.9 times more Vitamin B3, 10.8 times more Vitamin B6, 12.2 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Drumstick Pods.
• Both Freeze-dried Leeks and Boiled and Drained Drumstick Pods have similar amounts of Vitamin B5 per 14 oz.
• Both Freeze-dried Leeks as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Leeks vs Boiled Drumstick Pods:

• Freeze-dried Leeks have 18 times more Calcium, 8.4 times more Copper, 16.9 times more Iron, 3.8 times more Magnesium, 10.9 times more Manganese, 7.1 times more Phosphorus, 5.3 times more Potassium, 8.1 times more Selenium and 1.6 times more Zinc than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 44.2 times more Water than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Boiled and Drained Drumstick Pods have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Freeze-dried Leeks have 8.9 times more Energy, 11.1 times more Fat, more Omega 3, 156.7 times more Omega 6, 9.1 times more Carbohydrate, 2.5 times more Fiber and 7.3 times more Protein than Boiled and Drained Drumstick Pods.
• Both Freeze-dried Leeks as well as Boiled and Drained Drumstick Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.